Friday, August 4, 2017
A Brand X Method™ Teen Workout
STRENGTH:
Deadlift
ACCESSORY:
Broad jump
WARM-UP:
4x
10 arm circles forward => 10 arm circles backward => PVC dislocates => 10-meter handstand walk => 10 single-leg side-to-side hops each leg => 25-meter side shuffle left => rotate => 25-meter side shuffle right => 50-meter back pedal
PREP:
5 medicine ball throws for height
10 lunges with rockets
SKILL:
Box jump – landing position
CONDITIONING:
2 x AMRAP in 6:00, rest 2:00 in between
3 hang power cleans
6 high box jumps
9 toes-to-bar or hanging leg lifts
Varsity
135#/95#
40”/32”
Junior Varsity
75#/55#
30”/24”
Frosh
45#/35#
24”/20”
Beginner
Safe weight – 10# dumbbells-35# barbell
12”-20”
SKILL:
Varsity and Junior Varsity
15 handstand push-ups
Frosh and Beginner
6-9 wall walk-ups
MOBILITY:
Athlete’s choice